Endurance is the body's ability to withstand intense stress for a certain period of time. Professional athletes and representatives of law enforcement agencies need to develop quality. But there are also situations in life where good physical preparation is necessary: working on a personal plot, moving, long walks, even shopping.
Therefore, knowing how to develop endurance is important for any person.
A trained person even looks different in appearance: dignified, fit, without excess weight. But the differences are not limited to appearance: the composition of the blood changes, in which the number of red blood cells increases, providing oxygen to the internal organs, the respiratory muscles improve and the heart muscle strengthens.
Running helps develop endurance. Anthropologists have proven that the best runners on the planet are ancient people who run considerable distances at high speed (Olympic champions would look like juniors compared to them). What helped them develop endurance was that the ancients had a motivation: hunger and the teeth of predators on their backs. This is how lazy people talk. Running helps develop this quality. This means that regular training helps you learn to run quickly and for a long time, i.e. develop an important quality for a person.
There are other ways to help develop this indicator. The main thing is to properly motivate a person. Without motivation, even those who know how to develop this trait will not achieve results. In order to develop it, you will have to get out of your usual and comfortable state. To develop endurance, you need movement, thanks to which a person becomes more attractive, healthier, and feels more positive. If the decision to improve yourself has been made, the information below on increasing endurance will be useful.
Types of endurance
This concept is capacious, long ago distinguished by specialists into types.
Aerobic– movement due to oxygen supply. In order to develop it, exercises are performed over a long period of time.
Anaerobic– performing a movement without the participation of oxygen, i.e. at the expense of the body's internal resources. Repeated high-intensity training with limited recovery time helps develop this trait.
This classification is used for athletes, but in life it is divided into special and general. The first is inherent in people engaged in specific professional activities. Depending on the type of work performed, the components vary: someone stands in one position for a long time, another works in conditions of lack of oxygen. How to develop endurance through running? Even for those who do not plan to participate in marathon competitions, it is important to answer this question.
Running helps keep your weight normal, your body toned and your mood in a positive state. But, besides this, he is able to develop endurance.
After reading the tips presented, beginners will understand how to develop this quality.
- Acceptable load, i.e. comfortable, individually selected.
- Systematicity of classes, i.e. You need to attend training regularly.
- Gradual: increase the distance and pace of running gradually.
Ragged rhythm (Craig Beasley method)
A system that develops an indicator important for an athlete was recommended by Cray Beasley - Canadian marathon runner. According to the athlete’s recommendations, running should begin with 30-second sessions, during which you should run at maximum speed. Then 5 seconds of calm walking. With three workouts per week, the number of these repetitions is 8 times. You will feel how your body has become stronger and your stamina has increased within a month. Now begin to gradually increase the load - the number of repetitions.
Using the Bart Jasso method (interval running)
The method is that the target distance is divided into intervals of 800 meters, and the time to complete the distance is divided into the number of intervals. They organize a race every week, running a certain number of intervals in the allotted time. In each subsequent week, one interval is added until the entire distance is covered.
How to develop endurance, and why you need it in life
By working on the body's functional capabilities, you can increase the endurance you use in everyday life. To develop it, run, bike, rollerblade, ski, or hike. Playing football or other team games also contribute to its development. In addition, they will give a lot of emotions.
Performing basic exercises will help develop the main muscle groups if you train regularly, gradually increasing the number of repetitions. At the same time, your general condition will improve, since playing sports always improves your well-being.
Home workouts as a way to develop endurance
Run– the simplest and most democratic means to help improve physical activity indicators. And while the weather is warm outside, those who want to lead a healthy lifestyle (but so far only those who want to) look at people running with envy. True, envy gives way to sympathy and misunderstanding when they see the same picture with the onset of cold weather: they don’t want to run away, falling into the snowdrifts. This is real special forces training, not endurance training.
Even if you are still on the side of observers, do not be discouraged - you can develop an important quality on a treadmill installed in a warm apartment or an exercise bike. Even without special equipment, you can develop endurance: push-ups, pull-ups, jumping jacks - everything will help you achieve your goal.
Important: It is important not to stop once you have made the decision to increase your endurance and have begun to implement the decision.
Even a few weeks of inactivity will negate the effort expended - functionality will be lost, and simple exercises will again become unbearably difficult.
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Video: Endurance training program
– this is a special resource with which the body counteracts fatigue. When doing home physical education, it is necessary to train it in every possible way, otherwise the growth in sports results will not be so fast.
Varieties
Endurance is understood as the body’s ability to resist fatigue for a long time under the influence of physical activity that requires moderate effort.
With a developed aerobic variety of this ability, it is possible to run at an average pace for a long time, and upon completion of the run, restore strength relatively quickly.
The following varieties are also distinguished:
Strength endurance is the body’s ability to perform sports movements associated with repeated manifestations of physical strength for a long time and without the rapid onset of fatigue.
Speed endurance is the body’s ability to withstand maximum speed loads for a long time.
Speed-strength variety - the ability to perform power movements at a maximum pace for a long time.
How to Increase Stamina
The intensity of the workout should not be high - running exercises should create a uniform, moderate load lasting from an hour to two.
A variation of the exercise is to run not at a constant pace, but to periodically change the load and vary the pace. This complication also helps you become more resilient, and not only in the aerobic variety. A beginner should not use it - training is required.
Aerobic endurance exercises are useful for reducing body fat.
When the anaerobic variety develops, a sufficient amount of oxygen must be supplied. Under the influence of oxygen, the body first consumes oxygen, which gives the muscles the necessary energy. After about half an hour to an hour, the body begins to process accumulated fat into energy.
Of course, before you start running for endurance training, you should consult your doctor, since excess weight is often associated with worsening heart function and high blood pressure. Aerobic endurance training by jogging while carrying significant body weight can be harmful to your joints.
Running endurance training
The simplest and most accessible exercise to become more resilient is long jogging. In addition to developing the ability to resist muscle fatigue, leisurely jogging is very calming and helps you detach yourself from the problems of the day.
Jogging does not require special equipment. Start training from a short distance - five hundred meters to a kilometer. Train a couple of times a week for a month, then increase the distance.
As your training level increases, you can move on to developing strength and speed endurance, as well as their combination.
Exercise 1:
- While jogging, alternate the pace - run 300-400 meters at almost maximum speed, do not stop when finished, jog for the same amount, then do a high-speed “jerk” again.
Exercise 2:
- To develop endurance and strengthen the leg muscles, run up the stairs at maximum speed - this could be the stairs in the park.
You can train on a dirt track that goes uphill - take running steps of the minimum length at the maximum possible pace.
Exercise 3:
- Run in place, raise your knees high, at maximum speed.
Exercise 4:
- A combination of the previous exercises is running uphill in small steps at maximum speed, raising your knees as high as possible.
What else develops running endurance?
In winter, do cross-country skiing. Cross-country skiing trains the heart, strengthens blood vessels, endurance, and improves the sense of balance. If you are overweight, your joints are subject to less stress and injury.
Exercise helps you become more resilient in the summer. Water reduces the load on joints; swimming involves almost all muscles.
Endurance is developed by cycling. Regular trips at the required pace give exercise to the muscles of the legs, buttocks, and abdomen.
Heart rate control
During endurance training and after running, it is important to monitor your heart rate ("pulse"). To get a quick result and save time, count your pulse within 15 seconds and multiply the result by 4.
At optimal sports load, the value should be less than 160 beats per minute. Otherwise, reduce the intensity of the exercises, reduce the pace, and the distance. Rest more often and start walking.
The heart rate after exercise depends on age.
At 30 years old, the optimal heart rate range is from 170 to 190 beats per minute.
For the older generation, the optimal heart rate is calculated using the formula: 220 minus age. The resulting value is the maximum allowable heart rate value. To calculate the lower mark, multiply this value by 0.87.
Thus, for a forty-year-old athlete, the optimal heart rate range is 160..180 beats per minute.
If you start developing and training running endurance after 35 years, especially if the body is poorly trained, in the first two months you should not exceed the lower value calculated by the formula. For example, a forty-year-old athlete should not exceed 160 beats per minute.
Modified: 01/12/2019If we understand running as a mass sport, then it is dominated by medium and long distance varieties. This is due to the fact that distances of 3000-5000 meters are more comfortable for regular jogging than sprinting. In addition, long distances have a positive effect on the cardiovascular and respiratory systems, as well as on the development of endurance.
Most of those who have been running for six months or more show a desire to participate in mass starts, but such starts involve running along the highway for 10 kilometers or more. At the same time, there is a competitive moment and a person, without knowing it, runs faster than his capabilities, which makes the chances of finishing successfully becomes less.
If the desire to participate in road running is great, but the performance still leaves much to be desired, then endurance running is a good way to improve the situation.
Why endurance in running?
When an athlete trains with awareness of what and how he trains, the result will not keep you waiting. Therefore, let’s leave the catchphrase “you have strength, you don’t need intelligence” and let’s develop endurance with knowledge and understanding of the practical application of quality and training processes.
The importance of endurance when running is great, since this physical quality determines success not only in competitive, but also in training activities. As a rule, the total volume of loads performed during training is greater than the distance itself. That is, an athlete specializing in 1000 meters in a training session can run 5000-10000 m. The effect obtained depends on how well the load is performed.
If the endurance reserve is low, then after several segments the athlete will feel very tired, as a result of which the running technique will be impaired. This will lead to a decrease in the quality of execution and loss of effectiveness of the exercise as a whole. Therefore, training is one of the main qualities that must be developed throughout a person’s entire sports life.
Exercises to develop running endurance
There are different reasons that motivate you to develop endurance: the desire to run longer, run your first marathon, or improve your performance to get into the lead. Regardless of the reasons, the training will have common features and will differ only in the volume of loads performed.
It is worth remembering that exercises for the development of this quality are interconnected with the cardiovascular and respiratory systems. Therefore, to increase the effectiveness of your training, I recommend additional exercises to improve the functions of these systems outside the main running program.
To increase your running endurance, I recommend using the following variations of running exercises:
- Interval running
- Running with weights
- Non-specific exercises
Interval running actively involves the respiratory and circulatory systems, so it is worth paying great attention to running at variable speeds. The idea is to alternate the intensity of running throughout the entire distance, which is similar to the wave-like nature of training, but in this case the load does not change over the course of a week, but during one session.
There are various variations of interval running, among which are: running with transition to walking, time differences between kilometers and stepped segments.
Running to walking often used by beginner runners who are not yet able to run a long distance. The problem is to separate the intervals when to run and when to walk. Typically, they suggest using time intervals that indicate running for 2 minutes, followed by walking for 30 seconds. This option has proven itself well and is actively used.
Temporary changes belong to the classic version of interval running and consist of changing the running speed every kilometer. That is, having run 1000 meters in 4 minutes 51 seconds, the next kilometer should be faster, for example, 4 minutes. 30 s.
Stepped sections imply changing the duration of acceleration and rest time. For example, the run began with intervals of 50 seconds at a fast pace, 20 seconds at a slow pace. After 2-3 repetitions, the conditions change - 80 seconds acceleration, 30 seconds rest. Before completing such a run, it is recommended to run 1-2 repetitions with the initial conditions.
Running with weights Suitable for trained runners who can easily cover 10 kilometers. Using weights, you can run full distances or try interval jogging. Additional weight helps develop strength capabilities. But it should be remembered that weighting leads to an increase in impact force on the ankle and knee joints, so this method is not recommended for frequent use.
Non-specific exercises involve performing actions that only indirectly affect running results and are capable of developing endurance. Such exercises include swimming, skiing, cycling and working out in the gym. Exercises for recovery, fitness, stretching (improving flexibility and stretching) or CrossFit for general physical fitness will also be useful.
- Run 3 times a week. More is possible, less is not recommended.
- Alternate the suggested exercises. At the same time, pay more attention to interval running and minimal weights.
- Measure your pulse in the morning and evening. If the indicator begins to decrease by 1-2 strokes within a month, then the training is bringing results. Although a decrease in heart rate is not a direct indicator of good endurance.
The result of the classes will depend on the efforts made. You can notice an improvement in your performance by paying attention to how you feel while jogging. Each workout will be easier than the previous one. If one day it was unusually difficult to run, it follows that the muscles were in the process of recovery and were not ready for the load. Try to run at the same time so that your muscles have time to rest.
The best option is running. This will help you lose extra pounds faster and improve your health. But if you want to exercise normally, and not collapse after the first hundred meters, find out how to increase your endurance.
At the beginning you always feel a ton of strength and think that you can run around the entire planet. But after the first kilometer, the inexperienced begin to ask God for mercy in the form of a second wind, and the weaklings simply stop. If you want to keep the distance longer, run steadily and don’t rush from the very start. One of the experienced Canadian marathon runners, Craig Beasley, advises:
“I started according to the following system: 30 seconds of running at maximum speed, then 4.5 seconds of calm walking. I repeated the cycle eight times, three workouts per week.”
In just a month you will feel your body getting stronger. You can increase the peak load time, distance length or number of cycles. And next to beginners you will generally feel like a professional.
Developing Endurance: The Bart Jasso Method
Bart Yasso is the manager of Runner's World Race, whose name is also known to all runners. Yasso developed a method with which 800 meters can be completed in four minutes. His technique was followed by many marathon runners. And one of them even shared his impressions. Doug Underwood says :
“Run once a week for 4-5 intervals of 800 meters at the speed that you set for yourself as a goal. Then add another interval every week until you become the terror of all runners on the planet.”
Endurance development: no exhaustion
Warren Finke, a famous trainer from Portland, has developed a simple technique that helps increase running endurance. Its essence lies in the fact that you need to overcome the distance not at the end of your strength. Give 80% instead of 100%. It is better to run measuredly throughout the entire distance than to jerk, which will become weaker and shorter towards the finish line.
Source: globalfit.com
Endurance Development: Pierce Wear
Bill Pierce, chairman of the Department of Public Health at Furman University, has developed a special program in which he trains hard three days a week, and plays ping-pong, does strength training, or just relaxes the other four. Thanks to this, the scientist-athlete, at 53, still takes part in competitions and runs a marathon (42 km) in 3 hours 10 minutes.
One day Pierce runs a long distance at a slow pace. On the second day, he breaks it down into segments, and on the third, he does a tempo workout. At the same time, Bill works with great intensity. Thanks to this, the risk of injury or muscle strain is halved.
Endurance Development: Plyometrics
Plyometrics is a sports technique designed to improve speed, quickness and power. It uses explosive, fast movements. They help muscles develop the greatest force in the shortest possible period of time.
The technique that Dina Drossin, one of the best female runners in the USA, shared with us:
"Include jumping in your training. For example, run with short and fast steps for 15-20 meters. Perform 6-8 sets 1-2 times a week. Gradually improve jumps and add new ones (on one or two legs, etc.)" .
Let us add on our own: it is better to train on a dirt road or in special running shoes. This will protect your knee joints from premature wear.
How to develop endurance running ? This question is relevant both for amateur athletes and for track and field athletes striving for the top of the sport. How to properly build and structure running training How not to overestimate your strength, not harm your health, avoid overtraining and systematically move towards improving sports results?
A-priory, endurance in sports– this is the body’s ability to perform certain muscular work at a high level of performance for as long as possible.
As an integral quality, endurance links together mental (volitional), biochemical, technical and other individual parameters. In running it is divided into aerobic And anaerobic, strength And expressway. And each of these types requires performing certain exercises. Beginner runners are recommended to start develop endurance by using aerobic exercise – those in which energy is generated with the help of oxygen.
the power of muscle work is not great, the main emphasis is on increasing the ability to resist fatigue. With their help, the cardiovascular and other functional systems are strengthened, excess fat is eliminated, and overall health is improved.Ramp up aerobic endurance means enhancing the muscles' ability to use oxygen. These opportunities have a certain threshold - ANSP ( anaerobic threshold, or lactate threshold). Beyond this threshold, the method of energy generation changes to anaerobic – without the participation of oxygen.
Anaerobic exercise (in running this is primarily sprint) have an extreme, stressful nature, especially for an unprepared organism. Therefore, resort to a strong increase in their share in running training It's not worth it at first. In addition, aerobic exercise can significantly vary in intensity and gradually expand the adaptation reserves of a novice athlete.
So, if you are a neophyte runner and you are concerned about... , then initially the best option for endurance training- it's leisurely jogging , the duration of which should gradually increase. If you start with a distance of 500–1000 m, then after a month of training (at least twice a week), it is worth lengthening it. Keep in mind: if you are not exercising professionally, but for recreational purposes, and without a trainer, a weekly increase in running time and distance by more than 10% can be dangerous.
Jogging can significantly increase the level general endurance. If for an amateur it can remain the main form running training for many years, then for professional athletes easy jogging for a distance of up to 4 km it becomes a warm-up before a more difficult workout.
In the future, the runner can develop endurance How stayer or how sprinter– that is, in long or short distance running. Moreover, self-determination is required from professionals here, since the structure of muscles and the adaptation of the body of stayers to running long distances prevent brilliant results in sprinting.
For increasing endurance The following methods can be used in running:
- « game of speed ", in Swedish fartlek , is an alternation of slow and fast running. For example, periodic accelerations of half a minute can be interspersed with 1-2 minutes of running, which will contribute to the development of speed endurance. Or 2–3 minutes of fast running are “diluted” with 1 minute of slow running, which develops speed endurance and increases the aerobic threshold;
- tempo run – uniform running at a medium or high pace for a long time. Important for developing speed endurance at medium and long distances, less significant for sprinters;
- interval running - fast running over distances from 200 m to 1.5 km, alternating with relative rest - one that does not allow you to fully restore strength (walking, slow or medium-speed running). Using various options for running segments and rest, they train both speed and strength endurance running;
- repeated run– running at a distance of up to 3 km with full rest between them. This is a more grueling type of training compared to interval running;
- running uphill- training strength endurance varying intensity depending on the steepness of the climb, speed and number of approaches;
- cross– running long distances (up to 20 km), helps improve overall and speed endurance;
- sprint– running at or close to maximum speed for short distances (60–400 m). The rest between runs is long, allowing you to recover. Develops anaerobic endurance, high-speed and strength qualities athlete.
Endurance training impossible without reaching a certain degree of fatigue. However, fatigue should not turn into overwork. Chronic overload without sufficient recovery is fraught with the development overtraining syndrome in professional athletes or chronic fatigue syndrome in sports enthusiasts.
Overtraining syndrome is a specific sports disease caused by excessive energy expenditure without its full replenishment. Such an imbalance leads to depletion of the body’s strength and functional malfunctions in the functioning of systems and organs.
How to develop endurance in running :
- allow sufficient time for recovery;
- select physical activity in terms of severity and complexity in accordance with the real capabilities of the athlete;
- do not start intense sports activities too quickly after suffering a serious illness;
- eat a balanced diet, get the full range of nutrients needed during high physical activity.
Valuable recommendations on how to develop endurance running, You can get by reading the book Alexandra Bolkhovitina- a world-famous track and field athlete, winner of the Russian Championship mountain running. An elite runner speaks about the prospects for self-realization in sports without the insidious help of doping drugs. He promotes natural sports supplements companies « Parapharm» for pharmacological support of the training process.
All natural vitamin and mineral complexes for athletes and all active healthy people « Elton P», « " And " Leveton P», « Leveton Forte» from LLC " Parapharm» do not contain doping and have no dangerous side effects. However, they have been found to be effective for increasing endurance and strength. They are used for medical and biological support of Russian Olympic athletes.
« Elton P " contains eleutherococcus root, known for its adaptogenic qualities, and the most useful bee product - bee pollen, vitamins C and E. Formula " Elton Forte "strengthened with royal jelly and. Part " Levetona P "includes Leuzea safflower, bee pollen, vitamins C and E, and " Leveton Forte » a natural anabolic component has been added – drone-brood homogenate.
As we can see, in all the named drugs for endurance development the life-giving forces of nature are concentrated. Choosing natural, safe and effective means of pharmacological support in sports is the key to success on the path to your victories!
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